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Here we break down the footwork for you. ","Why is the top rock a good exercise to add to your boxing training?","faq_schema",{"_uid":672,"answer":673,"question":674,"component":670},"8ba27a74-4895-400b-8555-71a272ba3118","The Feet\n- Begin by starting in an athletic stance on the balls of your feet\n- To start, being by doing a “step out”\n- Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot\n- Pause for a half-second\n- Return to the starting stance by performing a slight hop backward\n- Once returned, perform the opposite foot “step out”\n- Make sure the step out is in front of the opposite foot and crosses over\n- Pause for a half-second\n- Hop back to the starting position\n- Continue Top Rocking for the remainder of the set\n\nThe Arms\n- The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum\n- On each step out, you should be swinging your arms out to your sides, forming a “t-shape”\n- During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms\n- Continue using this arm motion to help with rhythm and balance","How do you perform the top rock properly?",{"_uid":676,"answer":677,"question":678,"component":670},"01782249-9df8-4a1a-ab22-ddebfa18f6b0","Here are some key things to focus on while performing the Top Rock:\n\n- Start by swinging your arms\n- Your arms swing out to a “t-shape” on your first “step-out”\n- On each hop back, your arms should cross in front of your chest\n- One foot should cross at a time\n- Perform the movement by staying on the balls of your feet\n- Practice rhythm and think of it as performing the boxer’s bounce\n- Stay loose and have fun!\n","What are the key movement points for performing the top rock?",{"_uid":680,"answer":681,"question":682,"component":670},"f2e2a023-853f-4f23-b7f7-ad2de40d1657","When you perform the top rock, you use these muscles:\n- Deltoids\n- Core\n- Calves","What muscles do you use when you perform the top rock?",{"_uid":684,"answer":685,"question":686,"component":670},"c08f6c1f-1d23-4302-afbf-0d6cd9566b51","For Sets\n- Perform 3-6 sets\n- 12-20 repetitions each way\n- Rest 30-45 seconds between sets\n\nFor Time\n- Perform 3-6 sets\n- Perform for 30-90 seconds\n- Rest 45-60 seconds between sets","How should you practice the top rock?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":688,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":700,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":701,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":689,"component":39,"meta_info":697,"block_image":698,"cover_image":699,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":690,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":695,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":696,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":691,"component":118,"meta_info":692,"meta_title":7,"block_image":693,"cover_image":694,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"name":703,"created_at":704,"published_at":705,"updated_at":706,"id":707,"uuid":708,"content":709,"slug":719,"full_slug":720,"sort_by_date":48,"position":113,"tag_list":721,"is_startpage":9,"parent_id":722,"meta_data":48,"group_id":723,"first_published_at":724,"release_id":48,"lang":60,"path":48,"alternates":725,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},"Flo Master","2021-09-10T15:35:06.736Z","2022-02-08T23:30:39.823Z","2022-02-08T23:30:39.845Z",71000007,"5920d16e-3c87-4440-83cc-0d05978b858e",{"bio":710,"_uid":711,"name":703,"photo":712,"component":716,"social_link_tiktok":7,"social_link_twitter":7,"social_link_website":7,"social_link_youtube":7,"social_link_facebook":717,"social_link_linkedin":7,"social_link_instagram":718,"social_link_pinterest":7},"Jerry “Flo Master” Randolph is a Founding FightCamp Coach. From Gaithersburg, MD, he danced with stars like Usher, Ciara, JLo, & Will Smith before turning to martial arts & boxing. Flo is USA Boxing Coach certified.","e17d666b-113a-4893-8512-8d6d45892288",{"id":713,"alt":703,"name":714,"focus":48,"title":703,"filename":715,"copyright":7,"fieldtype":50},3804759,"FightCamp Trainer Flo Master","https://a.storyblok.com/f/115220/350x350/b84507ae65/flo_master.png","author","https://www.facebook.com/bboyflomaster","https://www.instagram.com/flomaster73","flo-master","authors/flo-master",[],65634443,"d7fbf361-80f3-45d4-be0c-4e36ee4d6e4a","2021-10-20T17:21:35.179Z",[],{"type":727,"content":728},"doc",[729,735,738,752,759,765,832,837,863,868,872,877,885,899,904,915,920,931,936,947,952,964,969,980,985,1005,1010,1015,1035,1040,1059,1064,1078,1083],{"type":730,"content":731},"paragraph",[732],{"text":733,"type":734},"Almost every athlete has heard of the phrase, “float like a butterfly, sting like a bee,” as stated by the world-renowned Muhammad Ali. In that statement, Ali was noting how he would quite literally, float around the ring, getting in shots on his opponents, then moving out of range before they could counter. To this day, having quick and swift feet are crucial to a boxer's success. While there are numerous exercises that you can perform to improve your footwork, none may be as fun as the b-boy move the Top Rock.","text",{"type":730,"content":736},[737],{"text":668,"type":734},{"type":739,"attrs":740},"blok",{"id":741,"body":742},"b10a2e1c-276a-4338-9b5e-e549667a3a37",[743],{"_uid":744,"link":745,"image":747,"title":749,"component":751},"i-c66a9ce5-e0c7-44aa-9048-83e8a1a56d77",{"id":7,"url":746,"linktype":13,"fieldtype":14,"cached_url":746},"https://pin.it/2zdpNMs",{"id":748,"alt":749,"name":7,"focus":48,"title":749,"filename":750,"copyright":7,"fieldtype":50},4891970,"Top Rock Footwork Exercise","https://a.storyblok.com/f/115220/1244x700/dfc6f38e85/top-rock-footwork-exercise.png","image_video_link",{"type":753,"attrs":754,"content":756},"heading",{"level":755},2,[757],{"text":758,"type":734},"Top Rock Step-By-Step",{"type":753,"attrs":760,"content":762},{"level":761},3,[763],{"text":764,"type":734},"The Feet",{"type":766,"content":767},"bullet_list",[768,775,795,801,820,826],{"type":769,"content":770},"list_item",[771],{"type":730,"content":772},[773],{"text":774,"type":734},"Begin by starting in an athletic stance on the balls of your feet",{"type":769,"content":776},[777,781],{"type":730,"content":778},[779],{"text":780,"type":734},"To start, being by doing a “step out”",{"type":766,"content":782},[783,789],{"type":769,"content":784},[785],{"type":730,"content":786},[787],{"text":788,"type":734},"Step out with either foot (like stepping forward), making sure to cross in front of the non-stepping foot",{"type":769,"content":790},[791],{"type":730,"content":792},[793],{"text":794,"type":734},"Pause for a half-second",{"type":769,"content":796},[797],{"type":730,"content":798},[799],{"text":800,"type":734},"Return to the starting stance by performing a slight hop backward",{"type":769,"content":802},[803,807],{"type":730,"content":804},[805],{"text":806,"type":734},"Once returned, perform the opposite foot “step out”",{"type":766,"content":808},[809,815],{"type":769,"content":810},[811],{"type":730,"content":812},[813],{"text":814,"type":734},"Make sure the step out is in front of the opposite foot and crosses over",{"type":769,"content":816},[817],{"type":730,"content":818},[819],{"text":794,"type":734},{"type":769,"content":821},[822],{"type":730,"content":823},[824],{"text":825,"type":734},"Hop back to the starting position",{"type":769,"content":827},[828],{"type":730,"content":829},[830],{"text":831,"type":734},"Continue Top Rocking for the remainder of the set",{"type":753,"attrs":833,"content":834},{"level":761},[835],{"text":836,"type":734},"The Arms",{"type":766,"content":838},[839,845,851,857],{"type":769,"content":840},[841],{"type":730,"content":842},[843],{"text":844,"type":734},"The key image to think of when top rocking and using your arms is to swing them in a semi-circle like a pendulum",{"type":769,"content":846},[847],{"type":730,"content":848},[849],{"text":850,"type":734},"On each step out, you should be swinging your arms out to your sides, forming a “t-shape”",{"type":769,"content":852},[853],{"type":730,"content":854},[855],{"text":856,"type":734},"During each hop back, swing your arms back down across one another, forming an “x-shape” like you were crossing your arms",{"type":769,"content":858},[859],{"type":730,"content":860},[861],{"text":862,"type":734},"Continue using this arm motion to help with rhythm and balance",{"type":753,"attrs":864,"content":865},{"level":755},[866],{"text":867,"type":734},"Movement Key Points",{"type":730,"content":869},[870],{"text":871,"type":734},"Here are some key things to focus on while performing the Top Rock:",{"type":753,"attrs":873,"content":874},{"level":761},[875],{"text":876,"type":734},"Start by swinging your arms",{"type":766,"content":878},[879],{"type":769,"content":880},[881],{"type":730,"content":882},[883],{"text":884,"type":734},"Your arms swing out to a “t-shape” on your first “step-out”",{"type":739,"attrs":886},{"id":887,"body":888},"0512fb63-e304-43ea-8b4c-6583884f9e62",[889],{"url":890,"_uid":892,"image":893,"component":897,"copyright_details":898},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"story","i-76da786a-77ec-4215-a434-8e960ba10f17",{"id":894,"alt":895,"name":7,"focus":48,"title":895,"filename":896,"copyright":7,"fieldtype":50},4891926,"Start by swinging arms","https://a.storyblok.com/f/115220/700x1100/75fcfdfe07/swing_arms.png","content_image",[],{"type":753,"attrs":900,"content":901},{"level":761},[902],{"text":903,"type":734},"On each hop back, your arms should cross in front of your chest",{"type":739,"attrs":905},{"id":887,"body":906},[907],{"url":908,"_uid":909,"image":910,"component":897,"copyright_details":914},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-5f6b9a4f-dc07-4288-aa36-e5e8cc99cf3a",{"id":911,"alt":912,"name":7,"focus":48,"title":912,"filename":913,"copyright":7,"fieldtype":50},4891930,"Arms cross in front of chest","https://a.storyblok.com/f/115220/700x1100/c46f916f99/cross_arms_in_front_of_chest.png",[],{"type":753,"attrs":916,"content":917},{"level":761},[918],{"text":919,"type":734},"One foot should cross at a time",{"type":739,"attrs":921},{"id":887,"body":922},[923],{"url":924,"_uid":925,"image":926,"component":897,"copyright_details":930},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-7e778d99-3b92-4d28-8bdf-4050b008aa07",{"id":927,"alt":928,"name":7,"focus":48,"title":928,"filename":929,"copyright":7,"fieldtype":50},4891931,"One foot crosses at a time","https://a.storyblok.com/f/115220/700x1100/4c063adb4e/one_foot_crosses_at_a_time.png",[],{"type":753,"attrs":932,"content":933},{"level":761},[934],{"text":935,"type":734},"Perform the movement by staying on the balls of your feet",{"type":739,"attrs":937},{"id":887,"body":938},[939],{"url":940,"_uid":941,"image":942,"component":897,"copyright_details":946},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-4369ef6b-a885-4e3f-a745-30cee7492712",{"id":943,"alt":944,"name":7,"focus":48,"title":944,"filename":945,"copyright":7,"fieldtype":50},4891932,"Stay on the balls of your feet","https://a.storyblok.com/f/115220/700x1100/19fcd08b12/stay_on_balls_of_feet.png",[],{"type":753,"attrs":948,"content":949},{"level":761},[950],{"text":951,"type":734},"Practice rhythm and think of it as performing the boxer’s bounce",{"type":739,"attrs":953},{"id":954,"body":955},"ec94749d-0a3b-45f9-ac32-4bce67c75555",[956],{"url":957,"_uid":958,"image":959,"component":897,"copyright_details":963},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-6bff91af-2375-46fb-b4c6-936f9b31a053",{"id":960,"alt":961,"name":7,"focus":48,"title":961,"filename":962,"copyright":7,"fieldtype":50},4891937,"Bounce like a boxer's bounce","https://a.storyblok.com/f/115220/700x1100/063e4bb2c9/boxers_bounce.png",[],{"type":753,"attrs":965,"content":966},{"level":761},[967],{"text":968,"type":734},"Stay loose and have fun!",{"type":739,"attrs":970},{"id":887,"body":971},[972],{"url":973,"_uid":974,"image":975,"component":897,"copyright_details":979},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-b11404ac-b578-4ac7-9ec2-30420407084d",{"id":976,"alt":977,"name":7,"focus":48,"title":977,"filename":978,"copyright":7,"fieldtype":50},4891933,"Stay loose!","https://a.storyblok.com/f/115220/700x1100/71e0a351d8/stay_loose.png",[],{"type":753,"attrs":981,"content":982},{"level":755},[983],{"text":984,"type":734},"Muscles Used",{"type":766,"content":986},[987,993,999],{"type":769,"content":988},[989],{"type":730,"content":990},[991],{"text":992,"type":734},"Deltoids",{"type":769,"content":994},[995],{"type":730,"content":996},[997],{"text":998,"type":734},"Core",{"type":769,"content":1000},[1001],{"type":730,"content":1002},[1003],{"text":1004,"type":734},"Calves",{"type":753,"attrs":1006,"content":1007},{"level":755},[1008],{"text":1009,"type":734},"Application",{"type":753,"attrs":1011,"content":1012},{"level":761},[1013],{"text":1014,"type":734},"For Sets",{"type":766,"content":1016},[1017,1023,1029],{"type":769,"content":1018},[1019],{"type":730,"content":1020},[1021],{"text":1022,"type":734},"Perform 3-6 sets",{"type":769,"content":1024},[1025],{"type":730,"content":1026},[1027],{"text":1028,"type":734},"12-20 repetitions each way",{"type":769,"content":1030},[1031],{"type":730,"content":1032},[1033],{"text":1034,"type":734},"Rest 30-45 seconds between sets",{"type":753,"attrs":1036,"content":1037},{"level":761},[1038],{"text":1039,"type":734},"For Time",{"type":766,"content":1041},[1042,1047,1053],{"type":769,"content":1043},[1044],{"type":730,"content":1045},[1046],{"text":1022,"type":734},{"type":769,"content":1048},[1049],{"type":730,"content":1050},[1051],{"text":1052,"type":734},"Perform for 30-90 seconds",{"type":769,"content":1054},[1055],{"type":730,"content":1056},[1057],{"text":1058,"type":734},"Rest 45-60 seconds between sets",{"type":753,"attrs":1060,"content":1061},{"level":755},[1062],{"text":1063,"type":734},"Dance Moves For Boxers",{"type":730,"content":1065},[1066,1068,1076],{"text":1067,"type":734},"Boxing training doesn’t always have to feel like a dreaded workout. There are ways to keep it interesting and adding dance moves like the Top Rock can make warming up, improving your footwork, and working on cardio a lot more fun. Just like every new movement, it may seem a little awkward at first, but practice it slowly and master the rhythm and you’ll be moving around the ring like our b-boy ",{"text":703,"type":734,"marks":1069},[1070],{"type":1071,"attrs":1072},"link",{"href":1073,"uuid":48,"anchor":48,"custom":1074,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-flo-master",{},"_blank",{"text":1077,"type":734},". ",{"type":753,"attrs":1079,"content":1080},{"level":755},[1081],{"text":1082,"type":734},"Train Like a Fighter",{"type":730,"content":1084},[1085,1087,1094],{"text":1086,"type":734},"Take your workouts to the next level and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1088,"type":734,"marks":1089},"FightCamp",[1090],{"type":1071,"attrs":1091},{"href":1092,"uuid":48,"anchor":48,"custom":1093,"target":1075,"linktype":13},"https://joinfightcamp.com/shop/?utm_source=organicBlog&utm_medium=&utm_content=packages",{},{"text":1095,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1097,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1102,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1103,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1098,"component":118,"meta_info":1099,"meta_title":7,"block_image":1100,"cover_image":1101,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2022-12-09 00:00","article",{"_uid":1107,"title":657,"plugin":43,"description":1108},"f678ca82-7eac-4790-83eb-0fbe49b82342","Boxing footwork is important to help you float around the ring like a butterfly. Incorporate this dance move to your training to TOP ROCK your ring movement.\n",{"id":1110,"alt":657,"name":7,"focus":48,"title":657,"filename":1111,"copyright":7,"fieldtype":50},4891941,"https://a.storyblok.com/f/115220/2400x990/91dcd7f103/how-to-do-the-top-rock-proper-technique.png",[],"how-to-do-the-top-rock-proper-technique","blogs/how-to-do-the-top-rock-proper-technique",-4750,[1117],"featured",60887917,"894a0782-febb-47fb-9642-ed5b0e3f4763","2022-12-08T18:47:27.680Z","training/{{story.slug}}",[],["Reactive",1124],[1125,1347,1586,1827,2115,2298],{"name":1126,"created_at":1127,"published_at":1128,"updated_at":1129,"id":1130,"uuid":1131,"content":1132,"slug":1341,"full_slug":1342,"sort_by_date":48,"position":1343,"tag_list":1344,"is_startpage":9,"parent_id":1118,"meta_data":48,"group_id":1345,"first_published_at":1128,"release_id":48,"lang":60,"path":1121,"alternates":1346,"default_full_slug":48,"translated_slugs":48},"Boxing Cardio Training: Running to Get in Shape","2023-01-27T16:56:44.214Z","2023-01-27T17:25:31.940Z","2023-01-27T17:25:31.966Z",253628477,"5cf8677b-9b57-4649-942c-5a398ac9470d",{"_uid":1133,"faqs":1134,"title":1126,"topic":1151,"author":1166,"content":1167,"category":1322,"schedule":1330,"component":1105,"meta_info":1331,"cover_image":1335,"description":1339,"contributors":1340},"8c7ff27c-a33a-42b5-9ac2-acf6cc909a99",[1135,1139,1143,1147],{"_uid":1136,"answer":1137,"question":1138,"component":670},"d4bd2f66-c839-4122-9c12-6f182c5a56bd","Running is great for boxing, that’s why it is such an important aspect of boxing training. Building endurance is one of the main reasons boxers do roadwork, but it is far from the only benefit. Running is a way to prepare both body and mind for the challenges of a fight. ","Is running good for boxing?",{"_uid":1140,"answer":1141,"question":1142,"component":670},"8c860dd9-a5cf-4d89-94ba-273c7ad9cee9","The benefits of running for boxers are:\n\n-Builds Endurance & Stamina\n-Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. \n-Improves Cardiovascular System\n-Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.\n-Strengthens Lower Body\n-Running builds muscle throughout the legs, abdomen, and lower back.\n-Teaches Discipline\n-Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.\n-Enhances Mental Clarity\n-Much like boxing, running can be a form of meditative movement that clears your head and focuses your mind.","What are the benefits of running for boxers?\n",{"_uid":1144,"answer":1145,"question":1146,"component":670},"5b1511b8-7e93-49ad-a332-a271dc8bb9c6","Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.\n\nTo practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.\n\nLong-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.","What type of running is best for boxing?",{"_uid":1148,"answer":1149,"question":1150,"component":670},"df25bbc2-f81b-4162-a99d-2deda61ab809","Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.\n\nIf you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just 10 minutes of running can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.\n\nFighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.","How long should I be running for boxing?\n",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":1152,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":1164,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":1165,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":1153,"component":39,"meta_info":1161,"block_image":1162,"cover_image":1163,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1154,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1159,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1160,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1155,"component":118,"meta_info":1156,"meta_title":7,"block_image":1157,"cover_image":1158,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],"0b747e20-f084-493c-87c2-8242318710bf",{"type":727,"content":1168},[1169,1173,1188,1192,1197,1200,1205,1210,1214,1219,1223,1228,1232,1237,1241,1246,1260,1264,1268,1272,1276,1281,1285,1299,1303,1307,1318],{"type":730,"content":1170},[1171],{"text":1172,"type":734},"Boxers need the endurance to stay in the ring until that final bell. Finely tuned skills and pure punching power mean nothing if you can’t outlast your opponent. One of the best ways fighters can increase their endurance is cardio training – specifically, running.",{"type":730,"content":1174},[1175,1177,1186],{"text":1176,"type":734},"Running for boxers is a critical element of ",{"text":1178,"type":734,"marks":1179},"roadwork drills",[1180,1184],{"type":1071,"attrs":1181},{"href":1182,"uuid":48,"anchor":48,"custom":1183,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/blogs/boxing-workouts-drills/hit-the-pavement-roadwork-for-boxing",{},{"type":1185},"underline",{"text":1187,"type":734}," that include long-distance running, jogging, and sprints. Professional boxers know that running translates to improved boxing performance. As the legend Muhammad Ali once said:",{"type":730,"content":1189},[1190],{"text":1191,"type":734},"“The fight is won or lost far away from witnesses—behind the lines, in the gym, and out there on the road, long before I dance under those lights.”",{"type":753,"attrs":1193,"content":1194},{"level":755},[1195],{"text":1196,"type":734},"Is Running Good for Boxing?",{"type":730,"content":1198},[1199],{"text":1137,"type":734},{"type":753,"attrs":1201,"content":1202},{"level":755},[1203],{"text":1204,"type":734},"Benefits of Running for Boxers",{"type":753,"attrs":1206,"content":1207},{"level":761},[1208],{"text":1209,"type":734},"Builds Endurance & Stamina",{"type":730,"content":1211},[1212],{"text":1213,"type":734},"Running is one of the best exercises to increase endurance and stamina, especially through long-distance training. ",{"type":753,"attrs":1215,"content":1216},{"level":761},[1217],{"text":1218,"type":734},"Improves Cardiovascular System",{"type":730,"content":1220},[1221],{"text":1222,"type":734},"Running strengthens the heart and lungs while increasing oxygenation levels throughout the body.",{"type":753,"attrs":1224,"content":1225},{"level":761},[1226],{"text":1227,"type":734},"Strengthens Lower Body",{"type":730,"content":1229},[1230],{"text":1231,"type":734},"Running builds muscle throughout the legs, abdomen, and lower back.",{"type":753,"attrs":1233,"content":1234},{"level":761},[1235],{"text":1236,"type":734},"Teaches Discipline",{"type":730,"content":1238},[1239],{"text":1240,"type":734},"Long-distance running can be especially challenging, providing a great opportunity to practice commitment and find the fortitude to fight your way through.",{"type":753,"attrs":1242,"content":1243},{"level":761},[1244],{"text":1245,"type":734},"Enhances Mental Clarity",{"type":730,"content":1247},[1248,1250,1258],{"text":1249,"type":734},"Much like boxing, running can be a form of ",{"text":1251,"type":734,"marks":1252},"meditative movement",[1253,1257],{"type":1071,"attrs":1254},{"href":1255,"uuid":48,"anchor":48,"custom":1256,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/wellness/boxing-your-way-to-better-mental-health",{},{"type":1185},{"text":1259,"type":734}," that clears your head and focuses your mind.",{"type":753,"attrs":1261,"content":1262},{"level":755},[1263],{"text":1146,"type":734},{"type":730,"content":1265},[1266],{"text":1267,"type":734},"Running training for boxing falls under the umbrella of roadwork, which entails different types of running. Each type has unique benefits for boxing.",{"type":730,"content":1269},[1270],{"text":1271,"type":734},"To practice the kind of explosive energy you might need to knock out your opponent in the ring, interval training with sprints gives fighters a leg up. To achieve the greatest increase in overall endurance, long-distance running is the best.",{"type":730,"content":1273},[1274],{"text":1275,"type":734},"Long-distance running is considered steady-state cardio. It elevates the heart rate consistently for a longer period, which strengthens the entire cardiovascular system, increases oxygenation levels, and builds endurance over time. Endurance is crucial to boxing because it prevents a fighter from tiring too quickly.",{"type":753,"attrs":1277,"content":1278},{"level":755},[1279],{"text":1280,"type":734},"How Long Should I Be Running for Boxing?",{"type":730,"content":1282},[1283],{"text":1284,"type":734},"Professional boxers will put in the miles in preparation for a fight. This can mean at least 5 miles per day, several times a week. This is in addition to 3-4 days of sprints and other roadwork.",{"type":730,"content":1286},[1287,1289,1297],{"text":1288,"type":734},"If you aren’t planning on stepping into the ring just yet, incorporating running doesn’t have to be as big of a commitment. Just ",{"text":1290,"type":734,"marks":1291},"10 minutes of running",[1292,1296],{"type":1071,"attrs":1293},{"href":1294,"uuid":48,"anchor":48,"custom":1295,"target":1075,"linktype":13},"https://www.webmd.com/fitness-exercise/health-benefits-running#:~:text=Better%20cardio%20health.&text=Running%20for%20at%20least%2010,when%20you%27re%20at%20rest.",{},{"type":1185},{"text":1298,"type":734}," can have enormous health benefits, including lowering your risk of cardiovascular disease. To feel the difference in your boxing performance, challenge yourself to a steady increase in distance as your endurance improves.",{"type":730,"content":1300},[1301],{"text":1302,"type":734},"Fighters use running to build endurance and stamina, increase lower body strength, and train their minds. It’s a foundational aspect of roadwork.",{"type":753,"attrs":1304,"content":1305},{"level":755},[1306],{"text":1082,"type":734},{"type":730,"content":1308},[1309,1310,1316],{"text":1086,"type":734},{"text":1088,"type":734,"marks":1311},[1312,1315],{"type":1071,"attrs":1313},{"href":1092,"uuid":48,"anchor":48,"custom":1314,"target":1075,"linktype":13},{},{"type":1185},{"text":1317,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":1319},[1320],{"text":1321,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!”",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1323,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1328,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1329,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1324,"component":118,"meta_info":1325,"meta_title":7,"block_image":1326,"cover_image":1327,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-28 00:00",{"_uid":1332,"title":1333,"plugin":43,"description":1334},"05c2d63e-a7ab-4440-9872-da46d761e43c","Boxing Cardio Training: Running to Get in Shape | FightCamp","Fighters use running to build endurance, strength, and mental fortitude. Learn why you should add running to your boxing training at FightCamp.",{"id":1336,"alt":1337,"name":7,"focus":7,"title":1337,"filename":1338,"copyright":7,"fieldtype":50,"is_external_url":9},7024729,"FightCamp - Cardio Training for Boxing","https://a.storyblok.com/f/115220/2400x990/12827a9df7/fightcamp-boxing-cardio-training-running-to-get-in-shape.png","Fighters use running to build endurance, strength, and mental fortitude. Get that runner’s high and find out why you should add running to your boxing training.",[],"boxing-cardio-training-running-to-get-in-shape","blogs/boxing-cardio-training-running-to-get-in-shape",-5780,[1117],"aa61b705-6479-4bf3-9340-32450f15b423",[],{"name":1348,"created_at":1349,"published_at":1350,"updated_at":1351,"id":1352,"uuid":1353,"content":1354,"slug":1579,"full_slug":1580,"sort_by_date":48,"position":1581,"tag_list":1582,"is_startpage":9,"parent_id":1118,"meta_data":48,"group_id":1583,"first_published_at":1584,"release_id":48,"lang":60,"path":1121,"alternates":1585,"default_full_slug":48,"translated_slugs":48},"Tips for Exercising in Cold Weather","2023-01-27T19:45:56.617Z","2023-01-31T17:15:39.912Z","2023-01-31T17:15:39.939Z",253809377,"932ff00a-5ff4-40a9-96d0-2a5eda9af576",{"_uid":1355,"faqs":1356,"title":1348,"topic":1365,"author":1380,"content":1381,"category":1560,"schedule":1568,"component":1105,"meta_info":1569,"cover_image":1573,"description":1577,"contributors":1578},"04e374e7-6911-407b-ac03-3ee72bfd6b7b",[1357,1361],{"_uid":1358,"answer":1359,"question":1360,"component":670},"ed727fa6-1ff5-4580-a6c1-dd28bb89ea54","Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.\n\nWatch the Windchill\nWe’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. \n\nProtect Your Extremities\nWhen you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:\n\nWear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! \n\nInvest in sneakers a half size larger than normal so you can comfortably wear thicker socks\n\nWear a hat or headband that covers your ears\n\nOn colder days, consider a ski mask, hunting mask, or balaclava that protects your face\n\nWear Layers\nWhen you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. \n\nDon’t Forget Sunscreen\nJust because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ","How do you work out in cold weather?",{"_uid":1362,"answer":1363,"question":1364,"component":670},"cec91481-87c0-479c-866f-7ac6986ed5ed","Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:\n\nInvest in New Activewear\nWhen the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some new workout gear that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!\n\nFind a Workout Buddy\nAccountability! Accountability! Accountability! Finding a workout buddy is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.\n\nBenefits of Working Out in the Cold\nWorking out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. \n\nCombat Seasonal Affective Disorder\nShorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  \n\nBoost Your Immune System\nRegular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.\n\nDiverse Training Options\nDo you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! \n\nBurn More Calories\nThis may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ","How to get motivated to workout in the cold?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1366,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1378,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1379,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1367,"component":39,"meta_info":1375,"block_image":1376,"cover_image":1377,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1368,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1373,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1374,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1369,"component":118,"meta_info":1370,"meta_title":7,"block_image":1371,"cover_image":1372,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"80f43270-bd4a-4ca3-91a4-9a2b1e1d0d6b",{"type":727,"content":1382},[1383,1388,1392,1397,1401,1406,1410,1436,1441,1445,1450,1454,1459,1463,1468,1481,1486,1499,1504,1508,1513,1517,1522,1526,1531,1535,1540,1544,1549],{"type":753,"attrs":1384,"content":1385},{"level":755},[1386],{"text":1387,"type":734},"Staying Safe While Exercising in the Cold",{"type":730,"content":1389},[1390],{"text":1391,"type":734},"Just like warm-weather workouts, training in the cold comes with its own set of risks and precautions. But if you stay prepared and take the weather seriously, you’ll be able to enjoy a safe and successful winter workout.",{"type":753,"attrs":1393,"content":1394},{"level":761},[1395],{"text":1396,"type":734},"Watch the Windchill",{"type":730,"content":1398},[1399],{"text":1400,"type":734},"We’re serious about this! No matter what type of training you’re doing and how long you’re outside, knowing when to go back inside is critical. When the windchill falls below -18 degrees F, frostbite takes only 30 minutes to set it. It’s also important to remember that if you get wet while working out in the cold – like running in the rain or the snow – it will be harder for your body to maintain its core temperature, and you risk physical injury and illness. ",{"type":753,"attrs":1402,"content":1403},{"level":761},[1404],{"text":1405,"type":734},"Protect Your Extremities",{"type":730,"content":1407},[1408],{"text":1409,"type":734},"When you exercise, your body is sending all the blood it can to your core, leaving your extremities – head, hands, ears, and feet – to fend for themselves. This makes them especially vulnerable to frostbite. Here are some easy ways to protect yourself:",{"type":766,"content":1411},[1412,1418,1424,1430],{"type":769,"content":1413},[1414],{"type":730,"content":1415},[1416],{"text":1417,"type":734},"Wear thin wicking gloves beneath a pair of heavier wool- or fleece-lined mittens. That’s right – double the coverage! ",{"type":769,"content":1419},[1420],{"type":730,"content":1421},[1422],{"text":1423,"type":734},"Invest in sneakers a half size larger than normal so you can comfortably wear thicker socks",{"type":769,"content":1425},[1426],{"type":730,"content":1427},[1428],{"text":1429,"type":734},"Wear a hat or headband that covers your ears",{"type":769,"content":1431},[1432],{"type":730,"content":1433},[1434],{"text":1435,"type":734},"On colder days, consider a ski mask, hunting mask, or balaclava that protects your face",{"type":753,"attrs":1437,"content":1438},{"level":761},[1439],{"text":1440,"type":734},"Wear Layers",{"type":730,"content":1442},[1443],{"text":1444,"type":734},"When you exercise in the cold, your body goes through a roller coaster of temperatures. As your heart rate increases, you will start to feel warmer than you really are. But as your sweat evaporates, it pulls heat from your body, and suddenly you’re cold again. The answer to this Catch 22 is to wear layers that you can take off and put on as needed. Wearing a synthetic layer against your skin will help wick away sweat, and a fleece layer on top of that will provide insulation. For your top layer, consider something waterproof and wind-resistance. Avoid cotton at all costs; once it gets wet, it stays wet, and your body won’t be able to re-regulate its core temperature. ",{"type":753,"attrs":1446,"content":1447},{"level":761},[1448],{"text":1449,"type":734},"Don’t Forget Sunscreen",{"type":730,"content":1451},[1452],{"text":1453,"type":734},"Just because it’s not hot out doesn’t mean the sun won’t burn. In fact, if you’re exercising in the snow or at high altitudes, the sun will be even more likely to burn your skin. If you’re exercising in the cold consistently, always wear sunscreen, a lip balm with sunscreen, and sunglasses. ",{"type":753,"attrs":1455,"content":1456},{"level":755},[1457],{"text":1458,"type":734},"Getting Motivated to Workout in the Cold ",{"type":730,"content":1460},[1461],{"text":1462,"type":734},"Motivating yourself through the dark months can be a challenge. But it’s not impossible. Do these easy cold-weather workout hacks:",{"type":753,"attrs":1464,"content":1465},{"level":761},[1466],{"text":1467,"type":734},"Invest in New Activewear",{"type":730,"content":1469},[1470,1472,1479],{"text":1471,"type":734},"When the cold weather hits, we all want to hunker down and hibernate in our cozy homes. To help you get outside, treat yourself to some ",{"text":1473,"type":734,"marks":1474},"new workout gear",[1475],{"type":1071,"attrs":1476},{"href":1477,"uuid":48,"anchor":48,"custom":1478,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/boxing-equipment/best-fitness-brands-for-boxing-workout-clothes/",{},{"text":1480,"type":734}," that excites you. It’s hard not to want to show off a new outfit, and wearing workout clothes that make you look and feel good can be an instant confidence boost!",{"type":753,"attrs":1482,"content":1483},{"level":761},[1484],{"text":1485,"type":734},"Find a Workout Buddy",{"type":730,"content":1487},[1488,1490,1497],{"text":1489,"type":734},"Accountability! Accountability! Accountability! Finding a ",{"text":1491,"type":734,"marks":1492},"workout buddy",[1493],{"type":1071,"attrs":1494},{"href":1495,"uuid":48,"anchor":48,"custom":1496,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/for-members/getting-accountability-buddies-to-join-you-in-fightcamp",{},{"text":1498,"type":734}," is a great way to get through cold-weather workouts. The social interaction will rejuvenate you, and the opportunity to set goals and meet people who will motivate you.",{"type":753,"attrs":1500,"content":1501},{"level":761},[1502],{"text":1503,"type":734},"Benefits of Working Out in the Cold",{"type":730,"content":1505},[1506],{"text":1507,"type":734},"Working out in the cold weather can help you stay fit, keep your mind sharp, and ward off winter illnesses. ",{"type":753,"attrs":1509,"content":1510},{"level":761},[1511],{"text":1512,"type":734},"Combat Seasonal Affective Disorder",{"type":730,"content":1514},[1515],{"text":1516,"type":734},"Shorter days and less natural light can take a toll on your emotional and mental state. While exercise is known to be a mood booster year-round, it’s especially important during the colder months when sunlight and endorphins are in short supply. Fresh air and exercise will help overcome and prevent Seasonal Affective Disorder (SAD), anxiety, and depression.  ",{"type":753,"attrs":1518,"content":1519},{"level":761},[1520],{"text":1521,"type":734},"Boost Your Immune System",{"type":730,"content":1523},[1524],{"text":1525,"type":734},"Regular physical activity is great for maintaining a strong immune system, which is especially vital in the colder months when viral diseases are running rampant. It may be tempting to stay inside and stay away from others, but working out in cold weather will actually help you build up the resistance you need if a bug ever comes your way.",{"type":753,"attrs":1527,"content":1528},{"level":761},[1529],{"text":1530,"type":734},"Diverse Training Options",{"type":730,"content":1532},[1533],{"text":1534,"type":734},"Do you know what you can’t do in the summer? Ski! Snowboard! Ice skate! Play hockey on the lake! The cold weather offers numerous exciting exercise opportunities that don’t even feel like working out! ",{"type":753,"attrs":1536,"content":1537},{"level":761},[1538],{"text":1539,"type":734},"Burn More Calories",{"type":730,"content":1541},[1542],{"text":1543,"type":734},"This may sound like a myth but stay with us. When you’re exercising in the cold, your body has to work that much harder to maintain its core temperature. This means your metabolism is going through the roof and your body is burning more calories and more fat. They weren’t lying when they said summer bodies are built in the winter! ",{"type":753,"attrs":1545,"content":1546},{"level":755},[1547],{"text":1548,"type":734},"Train Like a Fighter in the Cold",{"type":730,"content":1550},[1551,1553,1559],{"text":1552,"type":734},"Take your workouts to the next level this winter and train like a fighter with the at-home connected fitness solution used by world champion boxers Mike Tyson and Floyd Mayweather. ",{"text":1088,"type":734,"marks":1554},[1555,1558],{"type":1071,"attrs":1556},{"href":1092,"uuid":48,"anchor":48,"custom":1557,"target":1075,"linktype":13},{},{"type":1185},{"text":1095,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1561,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1566,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1567,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1562,"component":118,"meta_info":1563,"meta_title":7,"block_image":1564,"cover_image":1565,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-29 00:00",{"_uid":1570,"title":1571,"plugin":43,"description":1572},"a2967046-db13-4bfd-a370-fc69885507e1","Tips for Exercising in Cold Weather | FightCamp","Trees are bare, snow is on the ground, and you’re ready to work out outside. Use FightCamp’s tips for exercising in cold weather this winter.",{"id":1574,"alt":1575,"name":7,"focus":7,"title":1575,"filename":1576,"copyright":7,"fieldtype":50,"is_external_url":9},7026564,"FightCamp - Tips for Exercising in Cold Weather","https://a.storyblok.com/f/115220/2400x990/ab5f6ea3fb/fightcamp-tips-for-exercising-in-cold-weather.png","Trees are bare, snow is on the ground, and you’re ready to work out outside. Before you face the winter elements use these tips for exercising in cold weather. ",[],"tips-for-exercising-in-cold-weather","blogs/tips-for-exercising-in-cold-weather",-5800,[1117],"dcf35471-0d0c-4244-8612-c7abfe1dca0f","2023-01-27T20:55:42.336Z",[],{"name":1587,"created_at":1588,"published_at":1589,"updated_at":1590,"id":1591,"uuid":1592,"content":1593,"slug":1820,"full_slug":1821,"sort_by_date":48,"position":1822,"tag_list":1823,"is_startpage":9,"parent_id":1118,"meta_data":48,"group_id":1824,"first_published_at":1825,"release_id":48,"lang":60,"path":1121,"alternates":1826,"default_full_slug":48,"translated_slugs":48},"How Many Days a Week Should You Work Out?","2022-11-03T18:24:58.180Z","2023-01-19T17:08:56.708Z","2023-01-19T17:08:56.738Z",214267449,"bbd0ed89-9986-4ad3-8e6c-7fa08136449e",{"_uid":1594,"faqs":1595,"title":1587,"topic":1608,"author":1623,"content":1624,"category":1801,"schedule":1809,"component":1105,"meta_info":1810,"cover_image":1814,"description":1818,"contributors":1819},"00dbf56a-717f-4caf-80b6-3bb68f4156f5",[1596,1600,1604],{"_uid":1597,"answer":1598,"question":1599,"component":670},"f993225d-ac85-4dc3-b115-bc73bd344e84","If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?\n\nThe general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health.","How often should you work out?",{"_uid":1601,"answer":1602,"question":1603,"component":670},"51de9260-c4d3-4665-a62e-6514a3cbd5d4","On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or a full-body workout. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the National Academy of Sports Medicine has a few exercise-related symptoms of overtraining:\n\n-A plateau or decline in workout performance or progress\n-A perception of increased exertion during “normal” or “easy” workouts\n-Excessive sweating or overheating\n-Unusual feelings of heaviness, stiffness, or muscle soreness\n-A lack of feeling “refreshed” after regular rest and recovery\n-Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain\n-A decline in enthusiasm for exercise (or skipping or quitting workouts) \n\nThese are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the FightCamp App or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”","What are the signs of overtraining?",{"_uid":1605,"answer":1606,"question":1607,"component":670},"5277bb14-a36a-4af3-aec1-75bd9315ef4d","Working inwards, or active rest/recovery, will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to Aaron and Flo), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.\n\nDoing absolutely nothing is not beneficial to your wellness. In 2016, researchers found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your FightCamp Trainers teach you new combinations. Learning a new skill has been proven to form new neurological connections, “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”\n\nThe benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ","Do you need rest days?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1609,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1621,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1622,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1610,"component":39,"meta_info":1618,"block_image":1619,"cover_image":1620,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1611,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1616,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1617,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1612,"component":118,"meta_info":1613,"meta_title":7,"block_image":1614,"cover_image":1615,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"6a98b047-3e44-4f79-8e9d-ff87e5ee5dcd",{"type":727,"content":1625},[1626,1630,1634,1638,1642,1656,1704,1718,1723,1746,1780,1784,1788,1798],{"type":753,"attrs":1627,"content":1628},{"level":755},[1629],{"text":1599,"type":734},{"type":730,"content":1631},[1632],{"text":1633,"type":734},"If you do something daily, you’re still lapping everyone on the couch. This statement has so much truth because talking about getting in shape will not get you in shape. It’s hard to get going, especially if you haven’t been doing anything. This article will cover some of the questions people often ask. How many days a week should I work out? How much cardio a week should I do? How often should you lift weights? Do you need rest days?",{"type":730,"content":1635},[1636],{"text":1637,"type":734},"The general guidelines for the United States are 150 minutes of moderate-intensity aerobic physical activity weekly or 20 minutes of vigorous aerobic activity. This recommendation comes down to 22 minutes daily or 30 minutes 5 days a week considered the bare minimum. You can divide the time across your week to make it work with your schedule. Instead of looking at an exact amount of physical activity daily, think about being active daily. Human beings are meant to move, not to sit in a chair or couch for hours at a time and according to the CDC, 25% of Americans are not active enough to protect their health. ",{"type":753,"attrs":1639,"content":1640},{"level":755},[1641],{"text":1603,"type":734},{"type":730,"content":1643},[1644,1646,1654],{"text":1645,"type":734},"On the opposite end of the spectrum, whether you've always been active or are a recovering couch potato, working out 5-6 days a week is recommended and should be a mixture of strength, skill, and cardiovascular exercise. Variety in the types of training will be helpful to you, so don’t just box six days a week. Choose different activities, like kickboxing, core conditioning, or running. Our society is fixated on working out and high-intensity interval training, but too much of anything can harm your well-being. You don’t need to kick your butt every day to see results. Overtraining is a real thing, and the ",{"text":1647,"type":734,"marks":1648},"National Academy of Sports Medicine",[1649,1653],{"type":1071,"attrs":1650},{"href":1651,"uuid":48,"anchor":48,"custom":1652,"target":1075,"linktype":13},"https://blog.nasm.org/strategies-for-overcoming-overtraining",{},{"type":1185},{"text":1655,"type":734}," has a few exercise-related symptoms of overtraining:",{"type":1657,"attrs":1658,"content":1661},"ordered_list",{"order":1659},{"order":1660},1,[1662,1668,1674,1680,1686,1692,1698],{"type":769,"content":1663},[1664],{"type":730,"content":1665},[1666],{"text":1667,"type":734},"A plateau or decline in workout performance or progress",{"type":769,"content":1669},[1670],{"type":730,"content":1671},[1672],{"text":1673,"type":734},"A perception of increased exertion during “normal” or “easy” workouts",{"type":769,"content":1675},[1676],{"type":730,"content":1677},[1678],{"text":1679,"type":734},"Excessive sweating or overheating",{"type":769,"content":1681},[1682],{"type":730,"content":1683},[1684],{"text":1685,"type":734},"Unusual feelings of heaviness, stiffness, or muscle soreness",{"type":769,"content":1687},[1688],{"type":730,"content":1689},[1690],{"text":1691,"type":734},"A lack of feeling “refreshed” after regular rest and recovery",{"type":769,"content":1693},[1694],{"type":730,"content":1695},[1696],{"text":1697,"type":734},"Recurrent injuries include muscle sprains, tendonitis, stress fractures, and chronic joint pain",{"type":769,"content":1699},[1700],{"type":730,"content":1701},[1702],{"text":1703,"type":734},"A decline in enthusiasm for exercise (or skipping or quitting workouts) ",{"type":730,"content":1705},[1706,1708,1716],{"text":1707,"type":734},"These are just some examples of what happens when you overtrain. Still, they’re not limited to poor sleep, increased resting heart rate/blood pressure, mood swings, persistent fatigue, or low energy. The seven points shared above are subjective but should not be taken lightly. If these symptoms last longer than two months, please consult your physician as soon as possible. Managing your exercise variety and training days can be done within the ",{"text":1709,"type":734,"marks":1710},"FightCamp App",[1711,1715],{"type":1071,"attrs":1712},{"href":1713,"uuid":48,"anchor":48,"custom":1714,"target":1075,"linktype":13},"https://joinfightcamp.com/?utm_source=organicBlog&utm_content=homepage",{},{"type":1185},{"text":1717,"type":734}," or an old-school written journal. Once in a while, look back and celebrate how far you have come in your journey. Ensure you remain consistent with healthy nutrition and good sleep hygiene or consider a “work-in.”",{"type":753,"attrs":1719,"content":1720},{"level":755},[1721],{"text":1722,"type":734},"A Day of Rest",{"type":730,"content":1724},[1725,1727,1735,1737,1744],{"text":1726,"type":734},"Working inwards, or active rest/recovery will balance the traditional workouts with activities you might need or not usually associate with active recovery or active rest. The following activities can be performed on a “work-in” day and stimulate body and mind while not moderate to vigorous exercising. Foam rolling, stretching, learning to juggle, gratitude walks, playing an instrument, swimming, learning how to salsa dance (shout out to ",{"text":1728,"type":734,"marks":1729},"Aaron",[1730,1734],{"type":1071,"attrs":1731},{"href":1732,"uuid":48,"anchor":48,"custom":1733,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/training/fightcamp-trainer-spotlight-aaron-swenson",{},{"type":1185},{"text":1736,"type":734}," and ",{"text":1738,"type":734,"marks":1739},"Flo",[1740,1743],{"type":1071,"attrs":1741},{"href":1073,"uuid":48,"anchor":48,"custom":1742,"target":1075,"linktype":13},{},{"type":1185},{"text":1745,"type":734},"), or meditation are some examples of “work-in.” Make sure to monitor sleep for recovery; 7-8 hours of consistent bedtime sleep has been proven to help restore your body and leave you feeling refreshed.",{"type":730,"content":1747},[1748,1750,1758,1760,1768,1770,1778],{"text":1749,"type":734},"Doing absolutely nothing is not beneficial to your wellness. In 2016, ",{"text":1751,"type":734,"marks":1752},"researchers",[1753,1757],{"type":1071,"attrs":1754},{"href":1755,"uuid":48,"anchor":48,"custom":1756,"target":1075,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4873686/",{},{"type":1185},{"text":1759,"type":734}," found “that low or no leisure physical activity was associated with greater decline in processing speed and episodic memory.” Consider that when you learn new skills, your brain benefits from them; think about when your ",{"text":1761,"type":734,"marks":1762},"FightCamp Trainers",[1763,1767],{"type":1071,"attrs":1764},{"href":1765,"uuid":48,"anchor":48,"custom":1766,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/training/why-i-became-a-trainer-stories-behind-the-fightcamp-trainers",{},{"type":1185},{"text":1769,"type":734}," teach you new combinations. Learning a new skill has been proven to form new ",{"text":1771,"type":734,"marks":1772},"neurological connections",[1773,1777],{"type":1071,"attrs":1774},{"href":1775,"uuid":48,"anchor":48,"custom":1776,"target":48,"linktype":13},"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/",{},{"type":1185},{"text":1779,"type":734},", “since aerobic exercise is associated with increased neurogenesis in humans, integration of these new brain cells requires newness and challenge.”",{"type":730,"content":1781},[1782],{"text":1783,"type":734},"The benefits your body reaps from your “work-in” aren’t exclusive to rest and recovery alone. Exercising improves the function of your brain, body, and lifespan. A variety of activities and a high level of physical activity decrease the shrinking of your hippocampus, the part of your brain associated with learning and memory. Taking action means that the diversity of your choices directly impacts your brain function and overall fitness. Suppose you’ve watched the FightCamp Trainers. In that case, they enjoy various activities, such as dancing, longboarding, dad jokes, and long walks on the beach. The FightCamp App provides everything you need to be as diverse as possible. When you want to “rest,” please consider doing something to help you be a better FightCamp fighter and a healthier human being. ",{"type":753,"attrs":1785,"content":1786},{"level":755},[1787],{"text":1082,"type":734},{"type":730,"content":1789},[1790,1791,1797],{"text":1086,"type":734},{"text":1088,"type":734,"marks":1792},[1793,1796],{"type":1071,"attrs":1794},{"href":1092,"uuid":48,"anchor":48,"custom":1795,"target":1075,"linktype":13},{},{"type":1185},{"text":1317,"type":734},{"type":730,"content":1799},[1800],{"text":1321,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1802,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1807,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1808,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1803,"component":118,"meta_info":1804,"meta_title":7,"block_image":1805,"cover_image":1806,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-12 00:00",{"_uid":1811,"title":1812,"plugin":43,"description":1813},"11d1eb32-bcdf-4a32-b8a5-2eed80467758","How Many Days a Week Should You Work Out? | FightCamp","Staying fit doesn’t mean working out till you burnout. FightCamp can help you set a workout schedule for your fitness level to help you reach your goals.",{"id":1815,"alt":1816,"name":7,"focus":7,"title":1816,"filename":1817,"copyright":7,"fieldtype":50,"is_external_url":9},6841587,"FightCamp - How Many Days a Week of Working Out","https://a.storyblok.com/f/115220/2400x990/d7a30c323b/how-many-days-a-week-should-you-work-out.png","Staying fit doesn’t mean working out till you burnout. Setting a proper workout schedule with rest days for your fitness level will be your ticket to success.",[],"how-many-days-a-week-should-you-work-out","blogs/how-many-days-a-week-should-you-work-out",-5340,[1117],"2405e12f-b998-4bf8-933a-176475f6874e","2023-01-11T17:03:33.441Z",[],{"name":1828,"created_at":1829,"published_at":1830,"updated_at":1831,"id":1832,"uuid":1833,"content":1834,"slug":2108,"full_slug":2109,"sort_by_date":48,"position":2110,"tag_list":2111,"is_startpage":9,"parent_id":1118,"meta_data":48,"group_id":2112,"first_published_at":2113,"release_id":48,"lang":60,"path":1121,"alternates":2114,"default_full_slug":48,"translated_slugs":48},"Best Defensive Boxers & Their Signature Techniques","2023-01-27T17:29:19.840Z","2023-01-27T19:43:35.624Z","2023-01-27T19:43:35.654Z",253680092,"86ea009b-775c-4b41-beaa-f936cae1016c",{"_uid":1835,"faqs":1836,"title":1849,"topic":1850,"author":1865,"content":1866,"category":2090,"schedule":1330,"component":1105,"meta_info":2098,"cover_image":2102,"description":2106,"contributors":2107},"60788e91-c270-4d86-a99d-1a01a81c22c1",[1837,1841,1845],{"_uid":1838,"answer":1839,"question":1840,"component":670},"a0b9b106-9438-4000-b361-1d0016e99cda","Regarded as the best technical boxer of this age, Floyd Mayweather Jr. is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:\n\nThe Philly Shell\n-The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.\n-The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.\n-Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.\n\nThe usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.","What is Floyd “Money” Mayweather Jr. defense technique?\n",{"_uid":1842,"answer":1843,"question":1844,"component":670},"befbc1a2-6313-4b8c-95d1-68e45720e118","Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:\n\n-First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.\n-Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.\n-As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.\n\nWhitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ","What were Pernell “Sweet Pea” Whitaker's defense techniques?\n",{"_uid":1846,"answer":1847,"question":1848,"component":670},"040046cf-e7b1-4875-b88f-d841673a5e49","No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.\n\nThe Ali Shuffle\n-The Ali Shuffle is a visual trick used to throw off timing. To do the Ali Shuffle, you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. \n-The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.\n\nThe Rope a Dope\n-The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.\n-This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!\n\nMuhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!","What were Muhammad Ali's defense techniques?\n","Best Defensive Boxers & Their Signature Techniques\n",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":1851,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":1863,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":1864,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":1852,"component":39,"meta_info":1860,"block_image":1861,"cover_image":1862,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":1853,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":1858,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":1859,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":1854,"component":118,"meta_info":1855,"meta_title":7,"block_image":1856,"cover_image":1857,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],"efb09565-d096-488b-8f7f-7e80e6045b1d",{"type":727,"content":1867},[1868,1872,1877,1889,1903,1908,1928,1932,1937,1954,1958,1978,1982,1987,2002,2006,2011,2035,2040,2054,2058,2072,2076,2087],{"type":730,"content":1869},[1870],{"text":1871,"type":734},"Boxers everywhere will tell you that the true core of the sport is the art of hitting without getting hit. As Muhammad Ali once famously said, “Float like a butterfly, sting like a bee, the hands can’t hit what the eyes can’t see.” Some boxers take these defensive skills to a whole other level, and those are the ones we’re taking a look at today: Here are three of the best defensive boxers of all time.",{"type":753,"attrs":1873,"content":1874},{"level":755},[1875],{"text":1876,"type":734},"Floyd “Money” Mayweather Jr.",{"type":739,"attrs":1878},{"id":1879,"body":1880},"81b2e3ed-7655-43c5-aa24-297ae449ac5c",[1881],{"url":1882,"_uid":1883,"image":1884,"component":897,"copyright_details":1888},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-05f20308-7670-4418-9fb1-cb8476c4978d",{"id":1885,"alt":1886,"name":7,"focus":7,"title":1886,"filename":1887,"copyright":7,"fieldtype":50,"is_external_url":9},7025602,"FightCamp - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/814d8db122/fightcamp-floyd-mayweather-jr.png",[],{"type":730,"content":1890},[1891,1893,1901],{"text":1892,"type":734},"Regarded as the best technical boxer of this age, ",{"text":1894,"type":734,"marks":1895},"Floyd Mayweather Jr.",[1896,1900],{"type":1071,"attrs":1897},{"href":1898,"uuid":48,"anchor":48,"custom":1899,"target":1075,"linktype":13},"https://youtu.be/mV-CxYE90V0",{},{"type":1185},{"text":1902,"type":734}," is the man who perfected the ‘Philly Shell,’ a move typically regarded as a useful but situational weapon. The Philly Shell defense is constructed of 3 main factors:",{"type":753,"attrs":1904,"content":1905},{"level":761},[1906],{"text":1907,"type":734},"The Philly Shell",{"type":766,"content":1909},[1910,1916,1922],{"type":769,"content":1911},[1912],{"type":730,"content":1913},[1914],{"text":1915,"type":734},"The lead hand is turned and tucked against the sternum in an ‘L’ shape, raising the shoulder to protect the chin.",{"type":769,"content":1917},[1918],{"type":730,"content":1919},[1920],{"text":1921,"type":734},"The rear hand is tucked tight against the chin on the other side, providing solid defense from both right and left-hand shots to the body and head.",{"type":769,"content":1923},[1924],{"type":730,"content":1925},[1926],{"text":1927,"type":734},"Twisting the hips to either side allows the boxer to deflect punches off his lead shoulder or rear hand, enabling quick counter shots.",{"type":730,"content":1929},[1930],{"text":1931,"type":734},"The usual weakness of this defensive boxing technique is that punch selection from this position is generally limited, however, Floyd was able to negate this weakness by using his very high ring IQ and clever use of a flicking jab off the back foot to funnel opponents into the right ‘lines of fire’ to land his best punches and negate theirs. Watch his skills in full effect by watching the Mayweather vs. Mosley fight.",{"type":753,"attrs":1933,"content":1934},{"level":755},[1935],{"text":1936,"type":734},"Pernell “Sweet Pea” Whitaker",{"type":739,"attrs":1938},{"id":1879,"body":1939},[1940],{"url":1941,"_uid":1942,"image":1943,"component":897,"copyright_details":1947},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-75de2025-3f44-43c5-bb00-9a60e02784ce",{"id":1944,"alt":1945,"name":7,"focus":7,"title":1945,"filename":1946,"copyright":7,"fieldtype":50,"is_external_url":9},7025776,"FightCamp  - Best Defensive Boxers","https://a.storyblok.com/f/115220/1100x1100/50d7bda56a/pernell-whitaker.png",[1948],{"_uid":1949,"link":1950,"title":1952,"component":1953},"aaea721d-6dbd-40ba-aad9-ceb4fd416701",{"id":7,"url":1951,"target":1075,"linktype":13,"fieldtype":14,"cached_url":1951},"https://www.ringtv.com/641775-pernell-whitakers-sons-hope-to-gather-support-in-planned-park-to-honor-their-late-father/","The Ring","copyright_details",{"type":730,"content":1955},[1956],{"text":1957,"type":734},"Just as Mayweather is considered the best defensive boxer of this age, many consider Pernell Whitaker the best defensive boxer of the previous boxing era. An incredibly slick southpaw fighter, Whitaker used the check lead hook and stutter step, common tools for defensive boxers to prevent opponents from lining up punches correctly. This allowed him to use his incredible reflexes to dodge seemingly hundreds of punches at a time. Here’s how these techniques work in tandem:",{"type":766,"content":1959},[1960,1966,1972],{"type":769,"content":1961},[1962],{"type":730,"content":1963},[1964],{"text":1965,"type":734},"First, an orthodox opponent throws a jab. Whitaker slips to the outside of the jab to pivot right while simultaneously throwing a quick hook/looping jab over the top.",{"type":769,"content":1967},[1968],{"type":730,"content":1969},[1970],{"text":1971,"type":734},"Next, the opponent turns to continue the approach, likely behind a high guard. Whitaker brings his rear foot back, giving the appearance of giving ground. When the opponent takes the bait, Whitaker instead steps out to his left, completely misaligning his opponent.",{"type":769,"content":1973},[1974],{"type":730,"content":1975},[1976],{"text":1977,"type":734},"As the opponent turns to attack, his punches will be unbalanced and weak, allowing Whitaker to easily dodge and counter with precise, far more powerful punches.",{"type":730,"content":1979},[1980],{"text":1981,"type":734},"Whitaker was an all-time great when it came to boxing defense, and along with Mayweather, is one of the least hit boxers in history because he took a basic technique and elevated it to an elite level. Check out Pernell Whitaker vs. Julio Cezar Vasquez to see his work in action. ",{"type":753,"attrs":1983,"content":1984},{"level":755},[1985],{"text":1986,"type":734},"Muhammad Ali",{"type":739,"attrs":1988},{"id":1879,"body":1989},[1990],{"url":1991,"_uid":1992,"image":1993,"component":897,"copyright_details":1996},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-b958c16a-e9bf-4015-ab7e-bdd9fe1b2ef0",{"id":1994,"alt":1886,"name":7,"focus":7,"title":1886,"filename":1995,"copyright":7,"fieldtype":50,"is_external_url":9},7026118,"https://a.storyblok.com/f/115220/1100x1100/405f150037/muhammad-ali.png",[1997],{"_uid":1998,"link":1999,"title":2001,"component":1953},"49cc46f1-3bab-4bda-b1e9-695a327625c0",{"id":7,"url":2000,"target":1075,"linktype":13,"fieldtype":14,"cached_url":2000},"https://www.biography.com/athlete/muhammad-ali","Biography",{"type":730,"content":2003},[2004],{"text":2005,"type":734},"No article about defensive boxing would be complete without “The Greatest” himself. Between the ‘Ali Shuffle’ and the Rope-a-Dope, Ali was able to confuse and bewilder opponents to the point where it truly felt like he was a ghost in the ring. Here’s how these two techniques work.",{"type":753,"attrs":2007,"content":2008},{"level":761},[2009],{"text":2010,"type":734},"The Ali Shuffle",{"type":766,"content":2012},[2013,2029],{"type":769,"content":2014},[2015],{"type":730,"content":2016},[2017,2019,2027],{"text":2018,"type":734},"The Ali Shuffle is a visual trick used to throw off timing. ",{"text":2020,"type":734,"marks":2021},"To do the Ali Shuffle",[2022,2026],{"type":1071,"attrs":2023},{"href":2024,"uuid":48,"anchor":48,"custom":2025,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/training/how-to-do-the-ali-shuffle",{},{"type":1185},{"text":2028,"type":734},", you rapidly switch your front and rear foot back and forth, eventually interrupting this sequence with a punch. ",{"type":769,"content":2030},[2031],{"type":730,"content":2032},[2033],{"text":2034,"type":734},"The best way to use this technique is to intersperse it in-between stick and move style footwork to throw off the opponent’s rhythm, making them second guess the timing of their punches.",{"type":753,"attrs":2036,"content":2037},{"level":761},[2038],{"text":2039,"type":734},"The Rope a Dope",{"type":766,"content":2041},[2042,2048],{"type":769,"content":2043},[2044],{"type":730,"content":2045},[2046],{"text":2047,"type":734},"The Rope a Dope is a risky strategy used to frustrate and exhaust a fighter who is low on stamina, preferably a brawler with less than stellar technique. It relies on quick reflexes and the added help of the elastic ring ropes to allow you to wildly dodge punches for an extended period without falling off balance.",{"type":769,"content":2049},[2050],{"type":730,"content":2051},[2052],{"text":2053,"type":734},"This strategy works best against heavy-handed boxers that have already thrown a lot of punches, as the Rope a Dope relies on the opponent getting tired to be effective. Save it for the late rounds!",{"type":730,"content":2055},[2056],{"text":2057,"type":734},"Muhammad Ali is one of the best heavyweights of all time, mostly because he had a defensive edge over the vast majority of his competition, using footwork and hand speed that is usually only found in lower weight classes. Watch his historic fights with Foreman or Sonny Liston to see his strategy play out in real time!",{"type":730,"content":2059},[2060,2062,2070],{"text":2061,"type":734},"Boxing off the back foot and dodging punches are why I fell in love with the sport. I loved watching fighters like Mayweather dodge punches and seemingly predict their opponent’s every move. There are a ton of boxers I didn’t cover here that are defensive maestros. Tell us which of your favorite defensive fighters I missed in the ",{"text":2063,"type":734,"marks":2064},"FightCamp Community",[2065,2069],{"type":1071,"attrs":2066},{"href":2067,"uuid":48,"anchor":48,"custom":2068,"target":1075,"linktype":13},"https://www.facebook.com/groups/joinfightcamp/",{},{"type":1185},{"text":2071,"type":734},"!",{"type":753,"attrs":2073,"content":2074},{"level":755},[2075],{"text":1082,"type":734},{"type":730,"content":2077},[2078,2079,2085],{"text":1086,"type":734},{"text":1088,"type":734,"marks":2080},[2081,2084],{"type":1071,"attrs":2082},{"href":1092,"uuid":48,"anchor":48,"custom":2083,"target":1075,"linktype":13},{},{"type":1185},{"text":2086,"type":734}," has everything you need to work out on your schedule, with premium boxing equipment and hundreds of on-demand strength, conditioning, kickboxing, boxing, core, and recovery classes led by real fighters. ",{"type":730,"content":2088},[2089],{"text":1321,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2091,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2096,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2097,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2092,"component":118,"meta_info":2093,"meta_title":7,"block_image":2094,"cover_image":2095,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":2099,"title":2100,"plugin":43,"description":2101},"2d848c84-0676-4601-9501-ec01bafa331b","Best Defensive Boxers & Their Signature Techniques | FightCamp","It’s all about defense and hitting without getting hit. FightCamp shares top defensive boxers and the techniques they used that made them famous. \n",{"id":2103,"alt":2104,"name":7,"focus":7,"title":2104,"filename":2105,"copyright":7,"fieldtype":50,"is_external_url":9},7025038,"FightCamp - Best Defensive Boxers & Their Signature Techniques","https://a.storyblok.com/f/115220/2400x990/f6e95a4785/best-defensive-boxers-their-signature-techniques.png","It’s all about defense and hitting without getting hit. See who our favorite defensive boxers are and the techniques they used that made them famous. ",[],"best-defensive-boxers-their-signature-techniques","blogs/best-defensive-boxers-their-signature-techniques",-5790,[1117],"0aa6219b-e125-4794-b040-186aa2bb971d","2023-01-27T18:20:59.942Z",[],{"name":2116,"created_at":2117,"published_at":2118,"updated_at":2119,"id":2120,"uuid":2121,"content":2122,"slug":2291,"full_slug":2292,"sort_by_date":48,"position":2293,"tag_list":2294,"is_startpage":9,"parent_id":1118,"meta_data":48,"group_id":2295,"first_published_at":2296,"release_id":48,"lang":60,"path":1121,"alternates":2297,"default_full_slug":48,"translated_slugs":48},"Flo Master’s 3 Reasons To Shadowbox With Hand Weights","2022-03-31T16:16:26.173Z","2023-01-19T17:08:29.060Z","2023-01-19T17:08:29.081Z",120479873,"7c239926-fc5a-470d-83cf-019ef6a2f2dd",{"_uid":2123,"faqs":2124,"title":2141,"topic":2142,"author":708,"content":2157,"category":2275,"schedule":2283,"component":1105,"meta_info":2284,"cover_image":2287,"description":2286,"contributors":2290},"c628587a-c675-49db-aeb5-90c6a222f9b6",[2125,2129,2133,2137],{"_uid":2126,"answer":2127,"question":2128,"component":670},"d397fe3a-9d7a-44ba-90d8-e2746116b4d6","Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!\n1. Speed\n2. Arm Endurance\n3. Cardiovascular Conditioning","Why should you shadowbox with hand weights?",{"_uid":2130,"answer":2131,"question":2132,"component":670},"495e865d-0f9b-485a-9444-96d55016f3fe","While shadowboxing, hold a two-pound dumbbell in each hand. Punching with the additional weight provides more resistance. The resistance will strengthen the shoulder muscles, which will help you to throw faster punches.","How does shadowboxing with hand weights improve your speed?",{"_uid":2134,"answer":2135,"question":2136,"component":670},"c6a4a25f-24ba-42e8-8ab0-3bdf1e94eb6d","Arm endurance is very important for a fighter. You do not want your arms or shoulders to get tired mid-round in a fight. Practice shadowboxing while holding two-pound dumbbells for three minutes or one round of boxing in a fight. It will be difficult at first, but over time, it will increase your arm endurance, and you will be able to complete the round with ease.","How does shadowboxing with hand weights help your arm endurance?",{"_uid":2138,"answer":2139,"question":2140,"component":670},"dc6a3585-2030-4e39-900b-cac358d6c150","Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.\n\nAn important misconception is that the weight of the dumbbell must be heavy. Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!","How does shadowboxing with hand weights help your cardiovascular conditioning?","Flo Master’s 3 Reasons to Shadowbox With Hand Weights",{"name":206,"created_at":207,"published_at":208,"updated_at":209,"id":210,"uuid":211,"content":2143,"slug":206,"full_slug":226,"sort_by_date":48,"position":227,"tag_list":2155,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":229,"first_published_at":230,"release_id":48,"lang":60,"path":48,"alternates":2156,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":213,"name":214,"category":2144,"component":39,"meta_info":2152,"block_image":2153,"cover_image":2154,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2145,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2150,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2151,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2146,"component":118,"meta_info":2147,"meta_title":7,"block_image":2148,"cover_image":2149,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":216,"title":217,"plugin":43,"description":218},{"id":220,"alt":221,"name":7,"focus":48,"title":221,"filename":222,"copyright":7,"fieldtype":50},{"id":224,"alt":221,"name":7,"focus":48,"title":221,"filename":225,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2158},[2159,2172,2177,2182,2194,2197,2202,2213,2216,2221,2232,2236,2240,2245,2258,2262,2271],{"type":730,"content":2160},[2161,2163,2170],{"text":2162,"type":734},"As a FightCamp Trainer, I’m often asked how someone can make their punches faster and more powerful. The subject of holding weights while ",{"text":2164,"type":734,"marks":2165},"shadowboxing",[2166],{"type":1071,"attrs":2167},{"href":2168,"uuid":48,"anchor":48,"custom":2169,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/training/why-you-should-start-shadowboxing",{},{"text":2171,"type":734}," comes up a lot, and it does hold some weight … pun intended. Here are three (3) ways that boxing while holding hand weights can help improve your overall boxing performance – Bonus: All you need is a set of two-pound dumbbells to get started!",{"type":753,"attrs":2173,"content":2174},{"level":755},[2175],{"text":2176,"type":734},"Why You Should Practice Shadowboxing With Hand Weights",{"type":753,"attrs":2178,"content":2179},{"level":761},[2180],{"text":2181,"type":734},"1. Speed",{"type":739,"attrs":2183},{"id":2184,"body":2185},"58589914-3cf9-454d-8369-7218c807f59a",[2186],{"url":2187,"_uid":2188,"image":2189,"component":897,"copyright_details":2193},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-30504e29-8aa6-4a3e-afe6-a91f204cfbd2",{"id":2190,"alt":2191,"name":7,"focus":48,"title":2191,"filename":2192,"copyright":7,"fieldtype":50},4434685,"Shadowboxing with hand weights for speed","https://a.storyblok.com/f/115220/1100x1100/b344870d34/punching_speed.png",[],{"type":730,"content":2195},[2196],{"text":2131,"type":734},{"type":753,"attrs":2198,"content":2199},{"level":761},[2200],{"text":2201,"type":734},"2. Arm Endurance",{"type":739,"attrs":2203},{"id":2184,"body":2204},[2205],{"url":2206,"_uid":2207,"image":2208,"component":897,"copyright_details":2212},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-180de267-842a-4aa8-b76b-93f8f8f94976",{"id":2209,"alt":2210,"name":7,"focus":48,"title":2210,"filename":2211,"copyright":7,"fieldtype":50},4434658,"Shadowboxing hand weights for arm endurance","https://a.storyblok.com/f/115220/1100x1100/ce0200ae99/arm_endurance.png",[],{"type":730,"content":2214},[2215],{"text":2135,"type":734},{"type":753,"attrs":2217,"content":2218},{"level":761},[2219],{"text":2220,"type":734},"3. Cardiovascular Conditioning",{"type":739,"attrs":2222},{"id":2184,"body":2223},[2224],{"url":2225,"_uid":2226,"image":2227,"component":897,"copyright_details":2231},{"id":7,"url":7,"linktype":891,"fieldtype":14,"cached_url":7},"i-15732e8f-e983-4040-8bde-a227a773fccf",{"id":2228,"alt":2229,"name":7,"focus":48,"title":2229,"filename":2230,"copyright":7,"fieldtype":50},4434652,"Shadowboxing with hand weights for cardiovascular conditioning","https://a.storyblok.com/f/115220/1100x1100/39c4f27c5b/cardiovascular_conditioning.png",[],{"type":730,"content":2233},[2234],{"text":2235,"type":734},"Being highly conditioned is a hallmark of any successful fighter. During training, using a dumbbell can take your cardio conditioning to the next level. While holding a two-pound dumbbell in each hand, punch as fast as you can for 15 seconds and then punch at a slower pace for 30 seconds. Repeat this sequence four times.",{"type":730,"content":2237},[2238],{"text":2239,"type":734},"An important misconception is that the weight of the dumbbell must be heavy.  Each of my suggestions calls for two-pound dumbbells. This is all you need to build strength and endurance with these drills. If you choose heavier weights, you risk injury to your joints. Stick with lighter weights to protect yourself!",{"type":753,"attrs":2241,"content":2242},{"level":755},[2243],{"text":2244,"type":734},"Amp Up Your Training",{"type":730,"content":2246},[2247,2249,2256],{"text":2248,"type":734},"As you can see, anyone can implement these simple and effective drills to improve speed, endurance, and conditioning. You can do them in the gym or at home at any time. Try each drill 2-3 times per week and see your results increase. If you are a FightCamp member, you will see real-time data in the app when you complete a workout. I want to know how it changes your punch output. Send me a message in the ",{"text":2250,"type":734,"marks":2251},"FightCamp Facebook Community",[2252],{"type":1071,"attrs":2253},{"href":2254,"uuid":48,"anchor":48,"custom":2255,"target":1075,"linktype":13},"https://www.facebook.com/groups/542530602799015/",{},{"text":2257,"type":734}," and let me know.",{"type":753,"attrs":2259,"content":2260},{"level":755},[2261],{"text":1082,"type":734},{"type":730,"content":2263},[2264,2265,2270],{"text":1086,"type":734},{"text":1088,"type":734,"marks":2266},[2267],{"type":1071,"attrs":2268},{"href":1092,"uuid":48,"anchor":48,"custom":2269,"target":1075,"linktype":13},{},{"text":2086,"type":734},{"type":730,"content":2272},[2273],{"text":2274,"type":734},"As Mike Tyson said - “FightCamp is the next level of training!” ",{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2276,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2281,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2282,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2277,"component":118,"meta_info":2278,"meta_title":7,"block_image":2279,"cover_image":2280,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-16 00:00",{"_uid":2285,"title":2141,"plugin":43,"description":2286},"20dbaa2a-95c3-4910-b8a0-de0dd02a9de4","Boxers use shadowboxing to hone boxing technique and skills. Here’s why FightCamp Trainer Flo Master recommends adding hand weights to improve your performance.",{"id":2288,"alt":2116,"name":7,"focus":48,"title":2116,"filename":2289,"copyright":7,"fieldtype":50},4434689,"https://a.storyblok.com/f/115220/2400x990/0caa192fc8/flo-masters-3-reasons-to-shadowbox-with-hand-weights.png",[],"flo-masters-3-reasons-to-shadowbox-with-hand-weights","blogs/flo-masters-3-reasons-to-shadowbox-with-hand-weights",-4230,[1117],"601bbe9c-675d-43b7-9351-bc4927558572","2023-01-16T14:59:19.332Z",[],{"name":2299,"created_at":2300,"published_at":2301,"updated_at":2302,"id":2303,"uuid":2304,"content":2305,"slug":2702,"full_slug":2703,"sort_by_date":48,"position":2704,"tag_list":2705,"is_startpage":9,"parent_id":1118,"meta_data":48,"group_id":2706,"first_published_at":2707,"release_id":48,"lang":60,"path":1121,"alternates":2708,"default_full_slug":48,"translated_slugs":48},"Top 8 Arm Toning Exercises for Women","2023-01-19T19:55:01.687Z","2023-01-31T20:50:40.977Z","2023-01-31T20:50:41.018Z",249737818,"5b548293-ff8b-4107-8626-3c18d8051ffc",{"_uid":2306,"faqs":2307,"title":2299,"topic":2312,"author":1380,"content":2327,"category":2683,"schedule":2691,"component":1105,"meta_info":2692,"cover_image":2696,"description":2700,"contributors":2701},"2cdb3dc9-31c8-4e1c-b7e6-df1fedbc7d63",[2308],{"_uid":2309,"answer":2310,"question":2311,"component":670},"dea46af7-96ea-4f6b-9205-127ca04c5470","1. Plank With Bicep Curl\nTarget Muscles: Biceps & Core\n-Begin in plank position, holding two dumbbells on the floor\n-Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible\n-Maintain plank position and repeat with the other arm\n\n2. Overhead Tricep Extension\nTarget Muscles: Triceps\n-Hold the weight overhead with both hands\n-Slowly bend your elbows to lower the weight behind your head as far as possible\n-Straighten your elbows and extend the weight overhead\n-Hold the fully extended position for a moment, then repeat slowly\n*This exercise can be done sitting or standing, and with dumbbells or a kettlebell\n\n3. Upright Row \nTarget Muscles: Traps & Deltoids\n-Begin standing with your feet hip-width apart\n-Lift your barbell or dumbbells straight up toward your chin\n-Pause at the top of the lift, lower, and repeat\n\n4. Lateral Arm Raise\nTarget Muscles: Triceps & Shoulders\n-Standing with a dumbbell in each hand, lift the dumbbells up and out on each side\n-Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape\n-Lower and repeat\n\n5. Dumbbell Bench Press\nTarget Muscles: Front Deltoids, Triceps, & Pectorals\n-Begin laying on a bench with your feet flat on the floor\n-Lift the dumbbells to chest height, with your hands facing forward\n-As you breathe out, push the dumbbells up until your arms are fully extended (don’t let the dumbbells touch)\n-Lower your arms and repeat\n\n6. Tricep Dips\nTarget Muscles: Triceps\n-With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge\n-Lower your body until your elbows are bent between 45 and 90 degrees\n-Push yourself back up until your arms are almost straight, and repeat\n\n7. Decline Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, & Biceps\n-Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you\n-Brace your core and glutes, and lower yourself down into a push-up\n-Extend your elbows to push yourself up, and repeat\n\n8. Diamond Push-Up\nTarget Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals\n-Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)\n-Lower your chest toward your hands and stop just before your chest touches the floor\n-Push yourself back up and repeat\n-We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the FightCamp Community which 6 exercises you’re picking to build your arm-toning workout! ","What arm exercises tone arms?",{"name":260,"created_at":261,"published_at":262,"updated_at":263,"id":264,"uuid":265,"content":2313,"slug":260,"full_slug":280,"sort_by_date":48,"position":281,"tag_list":2325,"is_startpage":9,"parent_id":57,"meta_data":48,"group_id":283,"first_published_at":284,"release_id":48,"lang":60,"path":48,"alternates":2326,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":267,"name":268,"category":2314,"component":39,"meta_info":2322,"block_image":2323,"cover_image":2324,"internal_notes":7},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2315,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2320,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2321,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2316,"component":118,"meta_info":2317,"meta_title":7,"block_image":2318,"cover_image":2319,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],{"_uid":270,"title":271,"plugin":43,"description":272},{"id":274,"alt":275,"name":7,"focus":48,"title":275,"filename":276,"copyright":7,"fieldtype":50},{"id":278,"alt":275,"name":7,"focus":48,"title":275,"filename":279,"copyright":7,"fieldtype":50},[],[],{"type":727,"content":2328},[2329,2333,2337,2341,2354,2386,2390,2395,2399,2403,2408,2412,2432,2437,2441,2467,2471,2476,2480,2500,2505,2509,2529,2534,2538,2569,2574,2577,2597,2602,2606,2626,2631,2635,2655,2666,2671,2680],{"type":730,"content":2330},[2331],{"text":2332,"type":734},"Gone are the days of people thinking arm workouts are just for men. Building strong arm muscles is especially important for women because genetics often bless us with more muscle in our lower body than our upper body. As a result, we often aren’t as motivated to do exercises that we don’t feel confident doing, and we neglect our arms. ",{"type":730,"content":2334},[2335],{"text":2336,"type":734},"Plus, there’s a common misconception that working out upper body muscles will promote bulkiness and you’ll wind up bursting out of your shirtsleeves. Let me assuage your fears. Building large amounts of muscle mass is a long and patient process. Don’t worry, you can’t get bulky by accident. ",{"type":730,"content":2338},[2339],{"text":2340,"type":734},"This is all to say—genetics aren’t destiny, and strong arms are sexy arms!",{"type":730,"content":2342},[2343,2345,2352],{"text":2344,"type":734},"With consistent resistance training and ",{"text":2346,"type":734,"marks":2347},"healthy nutrition",[2348],{"type":1071,"attrs":2349},{"href":2350,"uuid":48,"anchor":48,"custom":2351,"target":1075,"linktype":13},"https://blog.joinfightcamp.com/wellness/the-making-of-the-basic-nutrition-path-with-tyler-minton",{},{"text":2353,"type":734},", women can develop strong arm muscles that will empower you to:",{"type":766,"content":2355},[2356,2362,2368,2374,2380],{"type":769,"content":2357},[2358],{"type":730,"content":2359},[2360],{"text":2361,"type":734},"Throw a solid punch",{"type":769,"content":2363},[2364],{"type":730,"content":2365},[2366],{"text":2367,"type":734},"Carry your kids or fur babies",{"type":769,"content":2369},[2370],{"type":730,"content":2371},[2372],{"text":2373,"type":734},"Support athletic performance (Hello, Runners! You need strong arms, too!)",{"type":769,"content":2375},[2376],{"type":730,"content":2377},[2378],{"text":2379,"type":734},"Feel confident in every tank top and sleeveless dress",{"type":769,"content":2381},[2382],{"type":730,"content":2383},[2384],{"text":2385,"type":734},"Haul all those bags from the car to the house in one trip ",{"type":730,"content":2387},[2388],{"text":2389,"type":734},"So, how can a woman get toned arms? Build a full arm workout by choosing 6 of these best arm exercises for women below. ",{"type":753,"attrs":2391,"content":2392},{"level":755},[2393],{"text":2394,"type":734},"Arm Exercises for Women",{"type":730,"content":2396},[2397],{"text":2398,"type":734},"Complete 12 reps of each exercise, rest for 60 seconds, and then repeat for 4 total sets.",{"type":730,"content":2400},[2401],{"text":2402,"type":734},"*Equipment Optional: Dumbbells (5-15lbs), kettlebell (10-15lbs), or hand weights. Equipment weight will depend on your level of fitness",{"type":753,"attrs":2404,"content":2405},{"level":761},[2406],{"text":2407,"type":734},"1. Plank With Bicep Curl",{"type":730,"content":2409},[2410],{"text":2411,"type":734},"Target Muscles: Biceps & Core",{"type":766,"content":2413},[2414,2420,2426],{"type":769,"content":2415},[2416],{"type":730,"content":2417},[2418],{"text":2419,"type":734},"Begin in plank position, holding two dumbbells on the floor",{"type":769,"content":2421},[2422],{"type":730,"content":2423},[2424],{"text":2425,"type":734},"Curl one dumbbell to your shoulder at a time, keeping your upper arm and core as still as possible",{"type":769,"content":2427},[2428],{"type":730,"content":2429},[2430],{"text":2431,"type":734},"Maintain plank position and repeat with the other arm",{"type":753,"attrs":2433,"content":2434},{"level":761},[2435],{"text":2436,"type":734},"2. Overhead Tricep Extension",{"type":730,"content":2438},[2439],{"text":2440,"type":734},"Target Muscles: Triceps",{"type":766,"content":2442},[2443,2449,2455,2461],{"type":769,"content":2444},[2445],{"type":730,"content":2446},[2447],{"text":2448,"type":734},"Hold the weight overhead with both hands",{"type":769,"content":2450},[2451],{"type":730,"content":2452},[2453],{"text":2454,"type":734},"Slowly bend your elbows to lower the weight behind your head as far as possible",{"type":769,"content":2456},[2457],{"type":730,"content":2458},[2459],{"text":2460,"type":734},"Straighten your elbows and extend the weight overhead",{"type":769,"content":2462},[2463],{"type":730,"content":2464},[2465],{"text":2466,"type":734},"Hold the fully extended position for a moment, then repeat slowly",{"type":730,"content":2468},[2469],{"text":2470,"type":734},"*This exercise can be done sitting or standing, and with dumbbells or a kettlebell",{"type":753,"attrs":2472,"content":2473},{"level":761},[2474],{"text":2475,"type":734},"3. Upright Row ",{"type":730,"content":2477},[2478],{"text":2479,"type":734},"Target Muscles: Traps & Deltoids",{"type":766,"content":2481},[2482,2488,2494],{"type":769,"content":2483},[2484],{"type":730,"content":2485},[2486],{"text":2487,"type":734},"Begin standing with your feet hip-width apart",{"type":769,"content":2489},[2490],{"type":730,"content":2491},[2492],{"text":2493,"type":734},"Lift your barbell or dumbbells straight up toward your chin",{"type":769,"content":2495},[2496],{"type":730,"content":2497},[2498],{"text":2499,"type":734},"Pause at the top of the lift, lower, and repeat",{"type":753,"attrs":2501,"content":2502},{"level":761},[2503],{"text":2504,"type":734},"4. Lateral Arm Raise",{"type":730,"content":2506},[2507],{"text":2508,"type":734},"Target Muscles: Triceps & Shoulders",{"type":766,"content":2510},[2511,2517,2523],{"type":769,"content":2512},[2513],{"type":730,"content":2514},[2515],{"text":2516,"type":734},"Standing with a dumbbell in each hand, lift the dumbbells up and out on each side",{"type":769,"content":2518},[2519],{"type":730,"content":2520},[2521],{"text":2522,"type":734},"Keeping your arms almost completely straight, stop when your elbows reach shoulder-height, and your body is forming a “T” shape",{"type":769,"content":2524},[2525],{"type":730,"content":2526},[2527],{"text":2528,"type":734},"Lower and repeat",{"type":753,"attrs":2530,"content":2531},{"level":761},[2532],{"text":2533,"type":734},"5. Dumbbell Bench Press",{"type":730,"content":2535},[2536],{"text":2537,"type":734},"Target Muscles: Front Deltoids, Triceps, & Pectorals",{"type":766,"content":2539},[2540,2546,2552,2563],{"type":769,"content":2541},[2542],{"type":730,"content":2543},[2544],{"text":2545,"type":734},"Begin laying on a bench with your feet flat on the floor",{"type":769,"content":2547},[2548],{"type":730,"content":2549},[2550],{"text":2551,"type":734},"Lift the dumbbells to chest height, with your hands facing forward",{"type":769,"content":2553},[2554],{"type":730,"content":2555},[2556,2558],{"text":2557,"type":734},"As you breathe out, push the dumbbells up until your arms are fully extended ",{"text":2559,"type":734,"marks":2560},"(don’t let the dumbbells touch)",[2561],{"type":2562},"italic",{"type":769,"content":2564},[2565],{"type":730,"content":2566},[2567],{"text":2568,"type":734},"Lower your arms and repeat",{"type":753,"attrs":2570,"content":2571},{"level":761},[2572],{"text":2573,"type":734},"6. Tricep Dips",{"type":730,"content":2575},[2576],{"text":2440,"type":734},{"type":766,"content":2578},[2579,2585,2591],{"type":769,"content":2580},[2581],{"type":730,"content":2582},[2583],{"text":2584,"type":734},"With your feet flat on the floor, press your hands against a chair or bench and lift your body up and slide forward so that your bottom clears the edge",{"type":769,"content":2586},[2587],{"type":730,"content":2588},[2589],{"text":2590,"type":734},"Lower your body until your elbows are bent between 45 and 90 degrees",{"type":769,"content":2592},[2593],{"type":730,"content":2594},[2595],{"text":2596,"type":734},"Push yourself back up until your arms are almost straight, and repeat",{"type":753,"attrs":2598,"content":2599},{"level":761},[2600],{"text":2601,"type":734},"7. Decline Push-Up",{"type":730,"content":2603},[2604],{"text":2605,"type":734},"Target Muscles: Anterior Deltoids, Triceps, & Biceps",{"type":766,"content":2607},[2608,2614,2620],{"type":769,"content":2609},[2610],{"type":730,"content":2611},[2612],{"text":2613,"type":734},"Put your feet on a chair, step, or bench, and place your hands in a push-up position on the ground in front of you",{"type":769,"content":2615},[2616],{"type":730,"content":2617},[2618],{"text":2619,"type":734},"Brace your core and glutes, and lower yourself down into a push-up",{"type":769,"content":2621},[2622],{"type":730,"content":2623},[2624],{"text":2625,"type":734},"Extend your elbows to push yourself up, and repeat",{"type":753,"attrs":2627,"content":2628},{"level":761},[2629],{"text":2630,"type":734},"8. Diamond Push-Up",{"type":730,"content":2632},[2633],{"text":2634,"type":734},"Target Muscles: Anterior Deltoids, Triceps, Biceps, & Pectorals",{"type":766,"content":2636},[2637,2643,2649],{"type":769,"content":2638},[2639],{"type":730,"content":2640},[2641],{"text":2642,"type":734},"Start in a standard push-up position and move your hands toward each other so that your index fingers and thumbs are touching each other (the space between your hands will form a diamond shape)",{"type":769,"content":2644},[2645],{"type":730,"content":2646},[2647],{"text":2648,"type":734},"Lower your chest toward your hands and stop just before your chest touches the floor",{"type":769,"content":2650},[2651],{"type":730,"content":2652},[2653],{"text":2654,"type":734},"Push yourself back up and repeat",{"type":730,"content":2656},[2657,2659,2664],{"text":2658,"type":734},"We challenge you to build arm workouts for at-home or in-the-gym by picking 6 of these arm toning exercises for females and doing them 2-3 times a week. Your arms will be burning but you’ll thank us later! Let us know in the ",{"text":2063,"type":734,"marks":2660},[2661],{"type":1071,"attrs":2662},{"href":2067,"uuid":48,"anchor":48,"custom":2663,"target":1075,"linktype":13},{},{"text":2665,"type":734}," which 6 exercises you’re picking to build your arm-toning workout! ",{"type":753,"attrs":2667,"content":2668},{"level":755},[2669],{"text":2670,"type":734},"Train Like a Woman",{"type":730,"content":2672},[2673,2674,2679],{"text":1086,"type":734},{"text":1088,"type":734,"marks":2675},[2676],{"type":1071,"attrs":2677},{"href":1092,"uuid":48,"anchor":48,"custom":2678,"target":1075,"linktype":13},{},{"text":2086,"type":734},{"type":730,"content":2681},[2682],{"text":1321,"type":734},{"name":140,"created_at":141,"published_at":142,"updated_at":143,"id":144,"uuid":145,"content":2684,"slug":140,"full_slug":325,"sort_by_date":48,"position":55,"tag_list":2689,"is_startpage":9,"parent_id":135,"meta_data":48,"group_id":327,"first_published_at":328,"release_id":48,"lang":60,"path":48,"alternates":2690,"default_full_slug":48,"translated_slugs":48,"_stopResolving":62},{"_uid":147,"name":148,"topics":2685,"component":118,"meta_info":2686,"meta_title":7,"block_image":2687,"cover_image":2688,"internal_notes":7,"meta_description":7},[156,184,211,238,265,292],{"_uid":315,"title":316,"plugin":43,"description":317},{"id":319,"alt":320,"name":7,"focus":48,"title":320,"filename":321,"copyright":7,"fieldtype":50},{"id":323,"alt":320,"name":7,"focus":48,"title":320,"filename":324,"copyright":7,"fieldtype":50},[],[],"2023-01-24 00:00",{"_uid":2693,"title":2694,"plugin":43,"description":2695},"6ed6b6df-4503-47f2-821c-54994b957b20","Top 8 Arm Toning Exercises for Women | FightCamp","FightCamp is sharing the best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.\n",{"id":2697,"alt":2698,"name":7,"focus":7,"title":2698,"filename":2699,"copyright":7,"fieldtype":50,"is_external_url":9},6931235,"FightCamp - Arm Toning Exercises for Women","https://a.storyblok.com/f/115220/2400x990/052ea1ad9a/top-8-arm-toning-exercises-for-women.png","We’re sharing the 8 best arm toning exercises for women that can be done at home or at the gym. Creating stronger arms for a stronger, more confident you.",[],"top-8-arm-toning-exercises-for-women","blogs/top-8-arm-toning-exercises-for-women",-5660,[1117],"a2529920-f9f4-4001-805d-b44b6bbb36b1","2023-01-23T17:41:08.423Z",[],{"name":1105,"created_at":2710,"published_at":2711,"updated_at":2712,"id":2713,"uuid":2714,"content":2715,"slug":1105,"full_slug":2736,"sort_by_date":48,"position":446,"tag_list":2737,"is_startpage":9,"parent_id":2738,"meta_data":48,"group_id":2739,"first_published_at":2740,"release_id":48,"lang":60,"path":7,"alternates":2741,"default_full_slug":48,"translated_slugs":48},"2021-11-15T19:40:02.548Z","2021-12-08T02:50:29.210Z","2021-12-08T02:50:29.229Z",85670818,"814997db-1a22-42c0-b424-7c3c514ad42e",{"_uid":2716,"component":2717,"meta_info":2718,"custom_content_list":2720},"37a9f619-2499-4b2f-b2ff-c34aca38ef60","blog_page",{"_uid":2719,"title":7,"plugin":43,"description":7},"f7b4451c-b711-43ed-a25c-ccd94cf5ad18",[2721,2726,2731],{"_uid":2722,"label":2723,"value":2724,"dev_id":2725,"component":734},"e6db4b9a-b374-4d62-b11d-f52fa78b8dae","Email Signup Title","Get Instant Access","article.email.title",{"_uid":2727,"label":2728,"value":2729,"dev_id":2730,"component":734},"3f150d78-05ad-4538-9d94-41f34028f263","Email Signup Description","Join our list and get exclusive offers, FREE Boxing and Kickboxing training tips & tricks, and endless health & fitness inspo to inspire the fighter within.","article.email.description",{"_uid":2732,"label":2733,"value":2734,"dev_id":2735,"component":734},"86e6c76d-bb03-45c8-86d6-f69d344c78a2","Email Signup Button Text","Sign Me Up!","article.email.button","pages/article",[],75402157,"c43a631c-ca61-4d0d-9080-296022b1798d","2021-12-08T00:45:16.000Z",[],1785892850991]